Exercise elevates metabolism, which is the sum of energy all the bodily functions use on a daily basis. Regular exercise increases muscle endurance and flexibility not only of the muscles of the arms and legs, but also the heart, the abdominal wall and the uterine wall. This means exercise can have an affect on the flow of a menstrual period as well as the pain and discomfort that often accompany it.
Benefits
Consistent exercise can result in lighter, shorter periods. Aerobic exercise seems to help the most, such as running, swimming or indoor cycling. The flow is the lining of the uterus, which was preparing for child bearing, and is no longer needed. The thickness or thinness of that lining determines how heavy the flow will be, and that is generally determined by your hormones. Exercise can help keep those hormones on track, preventing excess buildup of the uterine lining.
Additional Benefits
Regular exercise improves blood pressure and circulation, provides you with energy, can help you maintain a healthy weight, and can even help you get better sleep. Moderate exercise will alleviate cramps and bloating by releasing endorphins which reduce the uterine contractions that cause cramping, reduce your headache and improve your mood by increasing serotonin levels, according to the American Congress of Obstetricians and Gynecologists. It might even curb the food cravings that come with your period.
Negative Effects
Too much exercise can also affect the menstrual cycle due to loss of body fat. The lower the body fat level gets, the higher the chance that menstruation will stop completely. The more excessively you exercise, the more energy your body needs, so the body will turn off some functions to direct what energy there is to basic life functions. When you return to a normal level of exercise and nutrition, your menstrual cycle should resume. Typical body fat levels for a healthy teenage girl are around 17 percent, and menstruation usually starts when that body fat level is reached. Ovulation does not start to occur until the body fat level gets to about 22 percent.
Health Risks
Extreme workouts of two to three hours per day or more, such as female body builders practice, can result in the absence of the menstrual cycle. Osteoporosis and increased risk of stress fractures are some of the health risks associated with the disappearance of the menstrual cycle. Unfortunately, these risks do not go away once the menstrual cycle returns. A moderate exercise routine is adequate to reduce the flow and other symptoms.
References
- Women’s Health.gov; Menstruation and the Menstrual Cycle; Oct. 21, 2009
- The American Congress of Obstetricians and Gynecologists; Premenstrual Syndrome; March 2010
- "Human Reproduction"; Body fat, menarche, fitness and fertility; R.E. Frisch; August 1987
- "Pediatrics"; Link Between Body Fat and the Timing of Puberty; Paul B. Kaplowitz, MD, PhD; February 2008
- Think Muscle; Female Athletes and Menstrual Irregularities; Elzi Volk; 2010
